Low-Calorie Zucchini Noodle Soup – Light, Comforting, and Easy
This soup is the kind of meal you want when you crave something warm, comforting, and light. It’s packed with vegetables, full of flavor, and simple enough for a weeknight. Zucchini noodles keep things low-carb and low-calorie without sacrificing texture or satisfaction.
The broth is bright and savory, and you can customize it with protein or extra veggies. It’s a cozy bowl that feels good and tastes even better.
Low-Calorie Zucchini Noodle Soup - Light, Comforting, and Easy
Ingredients
- Zucchini: 3 medium (spiralized into noodles)
- Olive oil or avocado oil: 1 tablespoon
- Yellow onion: 1 small, diced
- Carrots: 2 medium, thinly sliced
- Celery: 2 stalks, thinly sliced
- Garlic: 3 cloves, minced
- Fresh ginger: 1-inch piece, grated (optional but recommended)
- Low-sodium vegetable or chicken broth: 6 cups
- Baby spinach or kale: 2 cups, chopped
- Lemon: 1, for juice and zest
- Fresh herbs: parsley and/or dill, chopped (about 1/4 cup)
- Low-sodium soy sauce or tamari: 1–2 teaspoons (optional for umami)
- Crushed red pepper flakes: pinch (optional)
- Salt and black pepper: to taste
- Optional protein add-ins: shredded rotisserie chicken, cooked shrimp, or white beans
Instructions
- Prep the zucchini noodles. Spiralize the zucchini and set aside. If you don’t have a spiralizer, use a julienne peeler or slice into thin ribbons with a knife.
- Sauté the aromatics. Warm the oil in a large pot over medium heat. Add onion, carrots, and celery. Cook 5–7 minutes, stirring, until softened and fragrant.
- Add garlic and ginger. Stir in the garlic and ginger. Cook 30–60 seconds, just until aromatic. Don’t let the garlic brown.
- Build the broth. Pour in the broth. Add a pinch of red pepper flakes if you like heat and 1–2 teaspoons soy sauce for depth. Bring to a gentle simmer.
- Simmer and season. Let the broth simmer 10 minutes to meld flavors. Taste and add salt and pepper as needed.
- Add greens and protein. Stir in spinach or kale. If using cooked chicken, shrimp, or beans, add them now. Simmer 2–3 minutes until warmed through.
- Add the zucchini noodles. Drop in the zoodles and cook 1–2 minutes. They should turn tender-crisp, not mushy.
- Finish with lemon and herbs. Turn off the heat. Stir in lemon zest, a squeeze of lemon juice, and chopped parsley or dill. Taste and adjust acidity and salt.
- Serve right away. Ladle into bowls and top with extra herbs or a crack of pepper. Enjoy while the zoodles still have bite.
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This soup gives you that classic noodle-soup comfort without the heaviness. Zucchini noodles, or “zoodles,” cook quickly and absorb flavor beautifully.
A clean, aromatic broth brings everything together—garlic, ginger, and herbs give it depth without piling on calories.
It’s also incredibly flexible. You can keep it vegan, add chicken or shrimp, or make it spicier. It comes together fast, uses one pot, and leaves you feeling energized instead of weighed down.
Shopping List
- Zucchini: 3 medium (spiralized into noodles)
- Olive oil or avocado oil: 1 tablespoon
- Yellow onion: 1 small, diced
- Carrots: 2 medium, thinly sliced
- Celery: 2 stalks, thinly sliced
- Garlic: 3 cloves, minced
- Fresh ginger: 1-inch piece, grated (optional but recommended)
- Low-sodium vegetable or chicken broth: 6 cups
- Baby spinach or kale: 2 cups, chopped
- Lemon: 1, for juice and zest
- Fresh herbs: parsley and/or dill, chopped (about 1/4 cup)
- Low-sodium soy sauce or tamari: 1–2 teaspoons (optional for umami)
- Crushed red pepper flakes: pinch (optional)
- Salt and black pepper: to taste
- Optional protein add-ins: shredded rotisserie chicken, cooked shrimp, or white beans
Step-by-Step Instructions
- Prep the zucchini noodles. Spiralize the zucchini and set aside.
If you don’t have a spiralizer, use a julienne peeler or slice into thin ribbons with a knife.
- Sauté the aromatics. Warm the oil in a large pot over medium heat. Add onion, carrots, and celery. Cook 5–7 minutes, stirring, until softened and fragrant.
- Add garlic and ginger. Stir in the garlic and ginger.
Cook 30–60 seconds, just until aromatic. Don’t let the garlic brown.
- Build the broth. Pour in the broth. Add a pinch of red pepper flakes if you like heat and 1–2 teaspoons soy sauce for depth.
Bring to a gentle simmer.
- Simmer and season. Let the broth simmer 10 minutes to meld flavors. Taste and add salt and pepper as needed.
- Add greens and protein. Stir in spinach or kale. If using cooked chicken, shrimp, or beans, add them now.
Simmer 2–3 minutes until warmed through.
- Add the zucchini noodles. Drop in the zoodles and cook 1–2 minutes. They should turn tender-crisp, not mushy.
- Finish with lemon and herbs. Turn off the heat. Stir in lemon zest, a squeeze of lemon juice, and chopped parsley or dill.
Taste and adjust acidity and salt.
- Serve right away. Ladle into bowls and top with extra herbs or a crack of pepper. Enjoy while the zoodles still have bite.
Keeping It Fresh
Zucchini noodles release water as they sit, so it’s best to cook them right before serving. If you’re meal prepping, store the broth and vegetables separately from the raw zoodles.
Combine and heat just before eating.
Store the broth in the fridge for up to 4 days or freeze for up to 2 months. Keep spiralized zucchini in an airtight container lined with a paper towel for 2–3 days. For leftovers, reheat the broth to a simmer, then add zoodles for a minute to warm through.
Health Benefits
- Lower in calories and carbs: Zucchini replaces traditional noodles, helping with calorie control and blood sugar balance.
- Hydrating and high in volume: The broth and veggies create a filling meal without heaviness.
- Rich in vitamins and antioxidants: Carrots, greens, zucchini, and herbs provide vitamins A, C, and K.
- Supports digestion: Ginger and fiber from vegetables can be gentle on the gut.
- Heart-friendly: Using low-sodium broth and olive oil keeps it light on sodium and saturated fat.
What Not to Do
- Don’t overcook the zoodles. They soften fast.
Cook them at the end for just 1–2 minutes.
- Don’t forget acid. Lemon juice brightens the broth. Skipping it can make the soup taste flat.
- Don’t use overly salty broth. You’ll lose control of seasoning and the flavors won’t be balanced.
- Don’t overcrowd the pot with raw zucchini. Add them in batches if needed to keep the temperature steady.
- Don’t boil after adding herbs. High heat dulls fresh flavors. Stir herbs in off the heat.
Alternatives
- Flavor profiles: Try Italian (basil, oregano, a pinch of crushed tomatoes), Thai-inspired (lime juice, cilantro, a dash of fish sauce), or miso-based (stir in white miso off-heat).
- Protein swaps: Use shredded chicken, turkey, tofu cubes, shrimp, or chickpeas.
Keep portions modest to maintain low calories.
- Veggie variations: Mushrooms, snap peas, bell peppers, or shredded cabbage work well and cook quickly.
- Noodle options: Mix half zucchini noodles with a small handful of whole-grain or bean-based noodles if you want more substance.
- Heat level: Add chili oil, fresh jalapeño, or extra red pepper flakes for a spicy kick.
FAQ
Can I make this soup ahead of time?
Yes—prep the broth and vegetables in advance, but keep the zucchini noodles separate. Reheat the broth and add the zoodles just before serving so they stay firm.
How do I spiralize zucchini without special tools?
Use a julienne peeler to create long strips, or cut thin planks with a knife and slice them into narrow ribbons. They don’t need to be perfect to taste great.
Will the soup still be good without ginger?
Absolutely.
Ginger adds warmth and brightness, but you can skip it or replace it with a pinch of turmeric or extra garlic.
How can I keep it very low in sodium?
Use no-salt-added broth and season with herbs, lemon juice, and a small splash of vinegar. Taste as you go so you don’t over-salt at the end.
What’s the best way to add chicken?
Shred cooked chicken and stir it into the simmering broth in step 6. Heat just until warmed through to keep it tender.
Can I freeze this soup?
Freeze the broth and veggies, but not the zucchini noodles.
Add fresh zoodles after you thaw and reheat the broth.
How many calories are in a serving?
Exact counts vary based on broth and add-ins, but a basic bowl with vegetables and zoodles typically lands around 120–180 calories. Adding lean protein will increase it modestly.
What if my zoodles turn soggy?
They were likely overcooked or sat in hot broth too long. Add them at the end, cook briefly, and serve right away.
Can I use yellow squash instead?
Yes.
Yellow squash spirals well and behaves like zucchini. The flavor is slightly sweeter but still light and fresh.
Is this soup good for colds?
Warm broth, garlic, ginger, and lemon can be soothing. It’s hydrating and easy on the stomach, which helps when you’re under the weather.
Wrapping Up
Low-Calorie Zucchini Noodle Soup is simple, fast, and comforting without the extra calories.
With fresh herbs, a clean broth, and bright lemon, it delivers big flavor from basic ingredients. Keep the zoodles tender-crisp, season thoughtfully, and you’ll have a bowl that feels nourishing any night of the week.
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